WHOLEGRAIN WRAP ROLL UP WITH AVOCADO AND CHICKEN
The Wholegrain Wrap Roll Up With Avocado And Chicken is a balanced, satisfying and nutritious option ideal for any time of day. It is made with a soft wholegrain wrap, creamy mashed avocado and a slice of lean cooked chicken or turkey. This roll-up is both high in fibre and rich in protein. Its uncooked nature makes it a quick and convenient choice for busy mornings. This roll is made with minimal ingredients, which delivers on both taste and texture, offering a creamy bite balanced with hearty whole grain and tender lean meat. This Wholegrain Wrap Roll Up With Avocado And Chicken is customisable and caters to a variety of dietary needs, offering a delicious and wholesome meal in under five minutes. Whether eaten fresh or prepared in advance, it remains a practical and versatile staple for anyone seeking to maintain a healthy diet without compromising on flavour or ease.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
5 Ingredients or Less, No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Picnic, Party, Family Reunion, Spring, Summer, Back-to-School, Graduation
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy, Kid Friendly, Low/ No Sugar
DISH TYPE
Tacos & Wraps
INGREDIENTS
The following ingredients are required for the preparation of Wholegrain Wrap Roll Up With Avocado And Chicken:
- 50 grams | 1.76 ounces | 1 small wholegrain wrap
- 15 grams | 0.53 ounces | 1 tablespoon mashed avocado
- 25 grams | 0.88 ounces | 1 slice lean cooked chicken or turkey
FULL NUTRITIONAL INFORMATION
- Calories: 215 kilocalories
- Protein: 12.10 grams
- Carbohydrate: 26.30 grams
- Sugar: 1.60 grams
- Fibre: 4.50 grams
- Fat: 6.60 grams
- Saturated Fat: 1.37 grams
- Sodium: 291 milligrams
- Potassium: 245 milligrams
- Calcium: 69 milligrams
- Iron: 1.80 milligrams
PREPARATION
These steps are followed for Wholegrain Wrap Roll Up With Avocado And Chicken:
- Prepare The Ingredients: Lay out the wrap flat on a clean surface or chopping board. Ensure the mashed avocado and cooked meat are ready to use.
- Spread The Avocado: Evenly spread the tablespoon of mashed avocado over the surface of the wrap using the back of a spoon. Leave a small border around the edges.
- Add The Protein: Place the slice of cooked lean chicken or turkey in the centre of the wrap. Arrange it so it covers the length of the wrap for easier rolling.
- Roll It Up Tightly: Starting from one edge, gently but firmly roll up the wrap to enclose the filling. Press slightly to seal.
- Slice Or Serve Whole: Cut the roll in half or into smaller bite-sized rounds if desired. Serve immediately or wrap for later.
PREPARATION TIME
4 minutes
COOKING TIME
None
TIPS
Here are some helpful tips for Wholegrain Wrap Roll Up With Avocado And Chicken:
- Use Fresh Wraps: A fresh and pliable wrap is easier to roll and less likely to crack.
- Mash The Avocado Smoothly: Ensure the avocado is ripe and mashed well for even spreading and a better texture.
- Wrap Tightly: Rolling the wrap firmly helps keep the filling secure, especially if slicing into pinwheels.
VARIATIONS
- Vegetarian Option: Swap the meat for slices of roasted red pepper or cooked black beans.
- Boost Protein: Add a boiled egg or a sprinkle of grated low-fat cheese for added protein.
- Extra Crunch: Include lettuce, grated carrot or cucumber slices for texture and freshness.
- Flavour Twist: Add a sprinkle of chilli flakes or a drizzle of lemon juice to enhance the flavour profile.
PREPPING AND STORAGE
- Storage In Refrigerator: Wrap the roll tightly in clingfilm or place it in an airtight container. Store in the refrigerator for up to 24 hours.
- Best Served Fresh: While it can be prepared ahead, the avocado may oxidise slightly. Use lemon juice to preserve colour.
- Freezing Not Recommended: The texture of the wrap and avocado may change upon thawing, so it is best to keep this recipe refrigerated and eat it within a day.
